The Dietary Reference Intake (DRI), or daily
requirement, for Vitamin B6 (Pyridoxine) is as follows:
0.1 mg/day for infants 0-6 months
0.3 mg/day for infants 7-12 months
0.5 mg/day for children 1-3 years
0.6 mg/day for children 4-8 years
1 mg/day for children 9-13 years
1.2 mg/day for females 14-18
1.3 mg/day for males 14-50
1.3 mg/day for females 19-50
1.5 mg/day for females over 50
1.7 mg/day for males over 50
During pregnancy, the DRI is increased to 1.9
mg/day, and during lactation, 2 mg/day.
There are a wide variety of foods that contain
Vitamin B6. In fact, it is found in some amount in nearly every
food. Vitamin B6 can be destroyed by heat or exposure to ultraviolet
light, so much of the vitamin can be lost during cooking. Almost
half of vitamin B6 can be destroyed through processing and cooking.
Also, the amount of pyridoxine you need is proportional to the amount
of protein you consume.
To make sure that you are getting sufficient
amounts of vitamin B6, be sure to eat a good variety of the following
Meat Sources: Lean meats including chicken,
pork, and turkey are good sources. Also, organ meats such as liver
and kidney are excellent sources of vitamin B6.
Fish Sources: Fish including tuna, halibut,
Nut and Legume Sources: A variety of beans,
nuts, and legumes are good dietary sources of pyridoxine including
soybeans, sunflower seeds, walnuts, peanuts, and peanut butter.
Whole Grain Sources: Fortified whole grains,
and products made with enriched grains such as breads, cereals,
and other baked goods.
Fruit Sources: Bananas, mango, watermelon,
and cantaloupe are all good fruit sources.
Vegetable Sources: Many vegetables are good
sources of vitamin B6 including broccoli, sweet potatoes, brussel
sprouts, green beans, peas, spinach, and carrots.